Presented by:

For Scoring, please use the WeTime app to video your attempt. Search for WarriorWOD and you will find this workout.

Partner A

0- 6 minutes

Establish the heaviest possible complex of:

Hang Snatch

Snatch (Power or Squat)

Overhead Squat.

In the remaining time, conduct as many burpee box jump-overs as possible. Each rep will increase your overall weight by .5lbs.

Partner B

6-12 minutes

Establish a 1-rep max for a complex of:

Hang Clean and Jerk

Clean and Jerk (Power or Squat)

Front Squat.

In the remaining time, conduct as many burpee box jumps as possible. Each rep will increase your overall weight by .5lbs.

Workout Description:

Both Athletes may pre-load their 1st bar. Before each Athlete lifts they must declare the weight to their Judge.  Collars must secure the weight on the barbell for the reps to count. 

At 3.2.1, Go Partner A will have 6 minutes to establish the heaviest complex lift consisting of a hang snatch, snatch (power or squat), and an overhead squat. After Partner A establishes the 1-rep max for the complex, they will conduct as many burpee box jumps as possible. Each rep will increase your overall weight by .5lbs.

At the 6 minute mark, Partner B will have 6 minutes to establish the heaviest complex lift consisting of a hang clean and jerk, clean and jerk (power or squat), and a front squat. After Partner B establishes the 1-rep max for the complex, they will conduct as many burpee box jumps as possible. Each rep will increase your overall weight by .5lbs.

The team score will the total weight of the heaviest lift for both complexes plus the total number of burpee box jump overs divided by 2.

Score Example:

If Partner A heaviest Snatch Complex is 185 and they do 30 burpee box jump-overs before the 6 minutes expires, then they will receive a score of 200

If Partner A heaviest Clean and Jerk Complex is 275 and they do 40 burpee box jump-overs before the 6 minutes expires, then they will receive a score of 295.

The team's overall score will be 495.

Movement Standards:

Hang Snatch

• In the hang snatch, the barbell begins on the ground. The athlete will deadlift the bar to their hip crease and pause. The athlete must perform the snatch from above the knee. From there, the bar must be lifted overhead in one motion.

• The barbell must come to full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body. There is no requirement to pass below parallel. This is not a ground to-overhead anyway. Power snatches, squat snatches and split snatches are permitted.

Snatch

• In the snatch, the barbell begins on the ground and must be lifted overhead in one motion. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition.

• The barbell must come to full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body. There is no requirement to pass below parallel. This is not a ground to-overhead anyway. Power snatches, squat snatches and split snatches are permitted.

Overhead Squat

• This is a standard Overhead squat. A full squat snatch is permitted, but not required, to start the movement if the standard depth is achieved.

• The hip crease must be below the knee at the bottom.

• The hips and knees must fully open at the top with the barbell locked out overhead.

Hang Clean

• This is a hang barbell clean in which the barbell moves from above the knee and finishes with the athlete standing with the barbell on the shoulder. The barbell can be received in the squat, power or split position, but the feet must return to a side-by-side position for the repetition to count. A power clean followed by a front squat will be permitted. At the top, the elbows must be clearly in front of the bar with the hips and knees fully extended and the feet in line. If an empty barbell or a barbell with less than 55lb (women) or 65lb (men) is used, then the barbell only needs to pass the bottom of the knee cap, not touch the ground.

Clean and Jerk

• The clean and jerk starts with the weight on the floor and finishes with the barbell fully locked out overhead with the arms, hips, and legs extended, and the bar over the center of the athlete’s body when viewed from profile. The barbell must pass through the front-rack position before going overhead; snatching is not permitted. A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell comes up to the rack position on the shoulders. Once racked, a press, push press, split jerk, or push jerk may be used to lock the barbell out overhead.

Front Squat

• This is a standard front squat. The bar starts on the ground. No racks allowed. With the barbell in the front-rack position, the hip crease must clearly pass below the top of the knees in the bottom position.

• The front squat must finish with the barbell racked across the shoulders, with the hips and legs fully extended when viewed from profile.

Burpee Box Jumps

• The burpee box jump-over starts with the athlete on one side of the box while touching their chest and thighs to the ground, and finishes with the athlete jumping over the box. There is no requirement to stand tall while on top of the box. A two-foot take-off (RX and Masters) or stepping up (Scales Only) is allowed, and only the athlete's feet may touch the box. The athlete does not have to use a two-foot landing and can step down regardless of division. Once both feet have made contact with the top of the box, the athlete may either jump down or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing. Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.

Presented by:

For Scoring, please use the WeTime app to video your attempt. Search for WarriorWOD and you will find this workout.

Ricco

Nick is the brother of  WarriorWOD Board Member, Justin Riccio. Justin and NIck’s dad wrote this account for the workout.

Nick Riccio was born July 4, 1985 at Bassett Army Hospital in Fairbanks, Alaska. From early childhood, Nick’s lifelong dream was to be a Marine. He attended West Ashley High School in Charleston and was a member of the Junior Naval ROTC program during all four years. In 2002, Nick enlisted in the United States Marine Corps delayed entry program during the height of the Global War on Terrorism. After graduating high school in 2003, he attended boot camp at Parris Island SC, and the School of Infantry at Camp Lejeune, NC. Nick was assigned to the Second Battalion, Second Marine Division at Camp Lejeune as a Humvee driver and Squad Automatic Weapons (SAW) gunner.  Nick’s unit was deployed to Iraq in March of 2004, and he was assigned to a Quick Reaction Force (QRF) platoon.  The QRF platoon was responsible for responding to combat locations where fellow Marines were succumbing to heavy weapons fire and needed extraction to a safer location.

Nick received a battlefield promotion to the rank of Lance Corporal for his military performance.  On June 18, 2004, Nick’s unit came under heavy mortar fire while near the city of Fallujah. His platoon was ordered to leave the camp and search for the insurgents attacking the camp.  The platoon searched tirelessly but could not locate the insurgents. The platoon stopped to rest in a palm grove when four mortars were fired at them injuring several Marines with shrapnel.  Shrapnel entered the right side of Nick’s skull traveling through his brain and exiting the left side of his head. He underwent brain surgery in a mobile surgical hospital in Baghdad and was then flown to a Landstuhl Germany hospital for further treatment.  Nick was then flown to Bethesda Naval Hospital in Maryland for additional treatment and rehabilitation for his traumatic brain injury.

On July 5, 2004, Nick was awarded the Purple Heart medal in his Bethesda Naval Hospital room by the Commandant of the Marine Corps. Nick was also awarded the Combat Action Ribbon, War on Terrorism Service Medal, Sea Service Deployment Ribbon, Global War on Terrorism Expeditionary Medal, and National Defense Service Medal by the United States Department of Defense. Lance Corporal Nick Riccio was medically retired from the Marine Corps in 2006.  He married Ashley Jenkins and had two beautiful children, Aubrie Victoria, and Francis Anthony Riccio.  On January 6, 2015, Nick passed away at his residence in his sleep ten years after succumbing to his brain injury while serving this great nation.

For Time

RX:   Weight 205/155. Masters: Weight 185/135

Buy-in: 3200-meter row vested to be partitioned in any way between the partners. Once both partners are completed take vest off and perform 5 rounds:

7 BMU 

4 Clean and Jerks

8 Handstand Push-Ups

30 Double unders after each round

Cash Out: 3200-meter row vested to be partitioned in any way between the partners.

Scaled:  Weight  135/95

Buy in: 1600-meter row to be partitioned in any way between the partners. Then perform 5 rounds of.

7 Jumping Pull-Ups

4 Clean and Jerks 

8 Push ups

30 single unders after each round.

Cashout: 1600-meter row to be partitioned in any way between the partners.

STANDARDS

Bar Muscle Ups

• The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The athlete must pass through some portion of a dip before locking out over the bar.

• The rep is credited when:

  • The athlete’s arms are fully locked out in the support position above the bar; and the athlete’s shoulders are over or slightly in front of the bar.

  • Only the hands, and no other part of the arm, may touch the bar during the rep.

  • Removing the hands in the support position is not allowed.

  • At lockout, only the arms may support the athlete’s weight.

Jumping Pull-Ups

• For jumping pull-ups, the bar should be set up so it is at least 6 inches above the top of the athlete’s head when the athlete is standing tall.

• At the bottom, the arms must be fully extended. Overhand, underhand or mixed grip are all permitted.

• At the top, the chin must break the horizontal plane of the bar. Athletes may wrap tape around the pull-up bar OR wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar AND wear hand protection.

Clean and Jerk

• The clean and jerk starts with the weight on the floor and finishes with the barbell fully locked out overhead with the arms, hips, and legs extended, and the bar over the center of the athlete’s body when viewed from profile. The barbell must pass through the front-rack position before going overhead; snatching is not permitted. A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell comes up to the rack position on the shoulders. Once racked, a press, push press, split jerk, or push jerk may be used to lock the barbell out overhead.

Handstand Push-Ups

• The inside of the box for the handstand push-up must measure 40 inches wide and 24 inches deep.

  

• The box must be on the same surface as the hands (i.e., if using an elevated platform, the tape must be on the platform, not on the floor beneath.) The arms must be fully extended and in line with the body before the athlete can descend. Each rep begins and ends with the athlete in the lockout position with the heels against the wall, arms fully extended, and shoulders in line with the body.

• The hands must remain inside the 40-by-24-inch box. If any part of the hand, including any part of the fingers, touches the tape line at any time, the repetition will not count. The athlete will need to start again from the lockout position.

• At the bottom, the head must make contact with the ground. If the head and hands are on different surfaces, the surfaces must be level (i.e., if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates). The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep. Kipping IS allowed.

• The rep is credited when the athlete returns to the lockout position with the heels on the wall; arms, hips and legs fully extended; and shoulders in line with the body. The feet may be no wider than the width of the hands at the lockout.

Push-Ups

• Elbows must be locked out with the feet no wider than shoulder width. A straight body position must be maintained throughout the push-up. No snaking, sagging, or pushing up from the knees. The chest (nipple line or above) must touch the floor.

Double Under

• This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

Single Under

• This is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

Presented by:

For Scoring, please use the WeTime app to video your attempt. Search for WarriorWOD and you will find this workout.

10-minute AMRAP

Buy-in: RX: 50 Double Unders per person (Unbroken)

Masters: 50 Double Unders per person ( break them up if needed)

Scale: 50 Singled Unders per person ( break them up if needed)

Once both partners finish the Double Unders complete as many rounds as possible of:

3-6-9-12-15.....

Synchronized Thrusters 

Synchronized C2B (Scaled: Jumping Pull-Ups)

The score is the total number of reps executed as a team.

Weight: RX: 115/95 Masters: 95/75 Scaled: 75/55

WORKOUT DESCRIPTION:

At 3.2.1, Go Partner A will pick up their jump rope and perform 50 unbroken double-unders. Once all 50 double-unders are complete, Partner B will conduct 50 unbroken double-unders. If the athlete trips or fails a double-under at any point, they will start over. Once both partners finish the Double Unders, complete as many rounds as possible of synchronized thrusters and synchronized chest-to-bar (Jumping Pull-Ups for the Scaled Division). Each round the reps for both exercises will increase by 3 reps for each athlete. The scaled division is not required to be synchronized in any of the movements. The total score is the total number of reps executed as a team in 10 minutes.

STANDARDS:

Double Under

• This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

Single Under

• This is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

Chest-to-Bar

• This is a standard chest-to-bar pull-up. Dead-hang, kipping, or butterfly methods are all allowed as long as all the requirements are met.

• The arms must be fully extended at the bottom.

• At the top, the chest must clearly come into contact with the bar.

• Athletes may wrap tape around the pull-up bar OR wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar AND wear hand protection.

Jumping Pull-Ups

• For jumping pull-ups, the bar should be set up so it is at least 6 inches above the top of the athlete’s head when the athlete is standing tall.

• At the bottom, the arms must be fully extended. Overhand, underhand or mixed grip are all permitted.

• At the top, the chin must break the horizontal plane of the bar. Athletes may wrap tape around the pull-up bar OR wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar AND wear hand protection.

Thrusters

• This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The bar starts on the ground. No racks allowed.

• The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground.

• The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.